During winters, the digestive fire is stroger  hence it is capable of digesting any food stuff irrespective of its heaviness and the quantity.
During winter, if proper quantity of food is not taken, it affects the quality of Rasa Dhatu (nutritious fluid generated as a product of digestion). It leads to Vata imbalance.
Therefore, during the winter one should take foods from these groups..
Oily , sour and sweet, fermented liquid prepared with ripened fruit  can  be consumed with honey. Desi  cow milk and its milk  products like ghee, paneer, curd, buttermilk .
Sugarcane and its juice products like Jaggery, jaggery powder and  sesame oil, fresh rice and grains hot water.

With these kind of food products we should use these healthy habits to make yourself fit and healthy for  throughout  a year. 

·         We should regular oil massage to body, palm massage, head massage to avoid dryness. Proper breathing practices with regular yoga practice to balance vata in this season for the  body detoxification.

·         Try to sit in Sunlight to get Warmth for the muscles and vitamin D absorption in our body  .

·         Try to include all the 6 kind of taste in your daily meal (Sweet, salty,sour,bitter,astringent, pungent)to improve your nutrition absorbation.{will let know details about this in the  next post}

·         We should have covered our body with warm clothes and blankets specially while sleeping to proper relaxation and detoxification  for our body and mind. Try to take at least 6-8 hour sleep compulsorily in winters but not more than this  as in winters don’t allow to sleep in the daytime.

·        One should avoid food and drink which are light and are prone to Vata vitiation (Dry foods). One should not expose himself to cold wave.
Eating less or skipping meals are not recommended.

Enjoy winters

How to cope up with winters with Yoga and Ayurveda:

How to cope up  with winters with Yoga and  Ayurveda:

·         As we  feel  cold  in the season  and together with the headache, sore throat and sneezing, bouts with a running nose, application of dry.

•      A cloth bag that is warmed up should be kept over the nose and forehead.

·         Try to practise regular Kapalbhati and bhastrika practice to increase the oxygen level in the body.

•      A decoction(kadha)  made of a quarter teaspoon of dry ginger, cinnamon, Tulsi leaves , four pieces of pepper and a few springs of lemon grass laced with a spot of jaggery. Always drink them hot.

•      In general, addition of dry ginger, black pepper, Pippali  or rock salt to the cooked food will relieve the symptoms dramatically.

•      In fact anything with a pungent and spicy taste, use it in medicine, or in food, will dilute the kapha character of the cold and make one feel much better, try to keep yourself moisturise with oil massage. 

·         We are offering  Yoga and Ayurveda Pulse diagnosis scan and Consultation (www.yogahealthcarecentre.com) for more details.

How to remove the effect of Smog with Ayurveda..

Air Pollution in Delhi  and Ncr cities, making the air condition worse. Hospitals are reporting a significant spike in respiratory conditions this week. But there are ways you can minimise the ill effects of this nasty pollution that's hurting your lungs. How we can minimize and remove the adverse effects of smog in the air, here are some  easy to follow ayurvedic remdies. 

1) NEEM
"There are herbal preparations, which adsorb pollutants and may also help detoxify the effects." One must wash the skin, hair with neem leaves boiled in the water. It will clear the pollutants stuck to skin and mucosal membrane. If possible, also try to eat three to four leaves at least twice a week. It helps to purify blood and lymphatic tissue.

2) TULSI (BASIL)

Tulsi (basil) should be planted at every house to absorb the pollution. In addition, one should drink 10-15 ml of tulsi juice as it helps clear pollutants from the respiratory tract.

3) TURMERIC (HALDI)

"Turmeric powder half teaspoon with 1 tablespoon of ghee or honey, should be taken empty stomach in the morning,

4) GHEE
One can put 2 drops of cow ghee in each nostril every day in the morning and at bed time to stay clear from pollutants, It is important to have two to three teaspoon of homemade ghee daily. It is very much useful to remove the toxic effects of metals like lead and mercury and does not allow them to accumulate in bones, kidneys and liver."

 

5) PIPPALI
 an Ayurvedic doctor says, "Pippali is one of the super herbs for purifying lungs that enable easy breathing. It's very effective against lung infections due to its rejuvenative properties. A simple way to consume this is ¼ teaspoon Ginger, ¼ teaspoon turmeric and 1/8 teaspoon Pippali powder mixed in 1 tbsp honey and washed down with warm water. This should however be taken for maximum of seven days and not used in infants."

6) TRIPHALA
Pollution causes imbalance in tridosha and Triphala helps restore the immunity. One tablespoon of Triphala with 1 teaspoon of honey at night is the recommended dosage.

7) POMEGRANATE JUICE

Drink pomegranate juice as it is known to purify blood and is also a brilliant cardio protective fruit.

8) MASSAGE
We suggest a daily full-body warm oil massage aka Abhyangam, therefore, acts as a powerful recharger and rejuvenator of mind and body.

9) STEAM
 holistic healing expert recommends taking steam with 5-10 drops of eucalyptus oil or a drop of peppermint oil or ajwain . This should be done for five minutes twice a day.

10) AYURVEDIC HERB SMOKE

Dhoop (smoke created in earthen bowl) of Guggulu and Aguru, which are Ayurvedic herbs can be used to prevent dampness in the house, which is a leading cause of allergic cold and breathlessness.

11) WARM HOME COOKED FOOD

Eat home cooked, warm food instead of eating out . Incorporate herbs like turmeric, cayenne pepper, carom seeds, ginger etc in food. Add some pepper, and basil leaves to your regular cup of chai and in the meal.

 

12) PRACTICE BREATHING

 

Practice simple breathing asanas such as pranayam, kapalbhati , Bhastrika and jal neti to combat the ill effects of pollution. "Inhale from nose and hold for four seconds. Exhale from nose and breathe out the maximum air you can from the nose . Practice it for  5-10 times a day,"

 Hope these remedy help us to remove the adverse effects of Smog , try to plant some indoor plants , Himalaya salt lamps, avoid deodorizers, fragrance tools in the house ,

Stay healthy and happy always.

Dr.Monika Agrawal

Yoga health care centre

Naturopathy day (brief introduction)

How to take correct breath

Procedure of correct breathing...as we inhale navel comes out and we exhale the breath navel goes in..so that diaphragm muscle easily move to help our lungs expand and contract to take proper and deep breath.. please check with yourself from a magazine.

Lie down on a mat , put a magazine on your navel. When you inhale magzine has to move up and we exhale our breath magzine has to move down .it's a simple exercise to correct your breath.

Please check and correct your breath to improve the vital force..

It's so important to improve prana level in our body..it's a basic health key to become physically, mentally healthy and happy..

Navratri Diet Plan

 Yoga Health Care Centre

Navratri Diet Plan:

1. Eat wisely and moderately to keep you energized whole day. if you want to detox your body you can opt out alternatively fruit diet only and 1 glass  lemon water(morning or bed time)  in a whole day but one type of fruit at one time.

2. Keep yourself  hydrated. Drink lots of water and fluids like coconut water, lemon water and buttermilk, Herbs water (Jeera/Snauf/Honey - cinnamon water).

3. Combine high carbohydrates like potatoes and sabudana(widely used in fasting) with other fibrous vegetables like spinach, cabbage, tomatoes, capsicum, bottle guard, etc. Also try to use boil , roast or grill vegetables instead of deep-frying them.

4. Kuttu, Waterchestnut (singhara) is a brilliant combination of carbohydrates  and protein. Use it to make chapatti instead on Puris, Paranthas.

5. Samak rice are extremely easy to digest and can be consumed in any kind of quantity.

6.Try to take in a lot of fruits or  dates,  Carrot ,Apple kheer, Samak rice kheer,Makhana kheer,Ghiya kheer besides full navratri thali.

7. Try and adopt healthy snacking opt for  seasonal fruits (banana, apple, guava, pear, orange Etc),roasted makhana, mix of nuts (almonds/raisins/walnut)/ baked chips, roasted peanuts, etc..

8. Your diet should be  individually requirement  or according to your prakriti like Vata , Pitta and Kapha ..as Vata Person has to take warm and fresh food, Pitta person has to take small meals at 4-5 times and cold potency food but Kapha person can take only 1 or 2 meal to detox their body effectively.For more details about this, Please let us know…

Wish you a very happy and healthy Navratas

The Balanced fast Diet:

Breakfast options (choose any one) - 

1 Seasonal fruit  with 1 glass milk
Sabudana porridge with nuts
Fruits shake with five to six soaked almonds,walnuts.

Boiled aloo chaat with lemon and blackpepper

Mid-morning options (choose any one) - 

Lemon water
Coconut water
Herbal water( Jeera,/ Saunf, /honey)

Lunch options (choose any one): -
 
Kuttu chapatti with vegetables and salad with raita
Baked sabudana tikkis with veggies and curd
Samak rice with vegetables and salad with plain buttermilk

Evening time: 

Roasted makhana/peanuts/any seasonal Fruit

Dinner (choose any one):
Grilled Paneer tikka/chaat with vegetables
Milk and papaya
A bowl of vegetables and salad
Pumpkin and bottle gourd soup with vegetables

At Bed time

 Daily Plain lemon water 

For more details 

www.yogahealthcarecentre.com

Facebook.com/yogahealthcarecentre

Do's and donts during Yoga